Over the past few weeks, I have been coaching pedaling form and technique in our public Zwift rides, and this always brings up numerous opinions from our followers. The key comment is often "I focus on smooth circles and pulling up on the backside," which is usually quickly followed by "scraping mud off the bottom of your shoe" at the bottom of the stroke. But are these two concepts best?
For years cyclists have been told that smooth, round pedal strokes are the key to efficiency and performance. The idea of "pedaling in perfect circles" has been ingrained in coaching methodologies, indoor training classes, and even bike shop discussions. But the reality is that if we want to generate more power and ride faster, the key isn't in trying to "pull up" or balance force throughout the pedal stroke—it's producing maximum force during the downstroke.
The Science of Power Production
Biomechanics research has consistently shown that the majority of power in cycling comes from the downstroke phase, not from any attempt to "pull up" on the backside of the stroke. Studies using force pedal analysis demonstrate that well-trained cyclists apply the majority of their power from about the 12 o’clock to 6 o’clock position—the phase where the leg naturally extends and produces force against the pedal.
A landmark study by Coyle, et al. (1991), in The Journal of Applied Physiology examined force application in elite cyclists versus sub-elite riders. The study found that top performers focused almost entirely on increasing force in the downstroke rather than attempting to create a balanced, circular motion. Their technique was all about delivering greater peak force in the most effective part of the stroke.
Similarly, Neptune & Hull (1999) used computational models to assess pedaling biomechanics and found that attempting to create an even, circular stroke actually reduces power output and efficiency by engaging weaker muscle groups at inappropriate times. The best strategy for force application is maximizing power during the downstroke—relying on the quadriceps and glutes, the most powerful muscle groups in the body.
The Myth of the Upstroke
One of the biggest misunderstandings in cycling is the idea that a rider should actively "pull up" on the pedal during the upstroke. Studies such as those by Korff, et al. (2007), found that even among professional cyclists, the upstroke contributes minimal force to overall power output. In fact, many elite riders produce negative force on the upstroke, meaning their non-pushing leg is simply unweighting the pedal rather than actively pulling up.
Here's why trying to pedal "smooth circles" by actively pulling up with the hip flexors and hamstrings is not beneficial:
It creates unnecessary muscle fatigue
It disrupts efficient biomechanics
It wastes energy without increasing power output
Instead of pulling up, elite cyclists focus on maximizing power during the downstroke while allowing the non-pushing leg to recover and prepare for the next push.
Optimal Pedaling Technique: How to Improve Your Downstroke
If your goal is to improve power production, you should focus on reinforcing strong downstroke mechanics rather than trying to smooth out your stroke artificially. Here's how:
1. Drive Down with Your Glutes and Quads
The strongest muscles in your body—your glutes and quadriceps—should be the primary drivers of your pedal stroke.
Visualize pressing your foot down hard from the top of the pedal stroke (around 1 o’clock position) to maximize power early.
Focus on building momentum in phase 1 of the stroke and carrying that into a strong downstroke force pushing straight to the floor in phase 2.
2. Don’t Waste Energy Trying to Pull Up
Rather than focusing on an active upstroke, just unweight the leg so it doesn't resist the dominant leg's power.
Trying to "pedal circles" shifts effort to weaker muscle groups (hip flexors and hamstrings), reducing your ability to sustain power.
3. Strengthen Your Neuromuscular Coordination
Power-based training with low-cadence force intervals (40-60 rpm) can reinforce the neuromuscular patterns needed for strong downstrokes.
Sprint drills with exaggerated force production on the downstroke help recruit the right muscle fibers.
4. Control Force Direction and Vectoring
Push forward and slightly down at the start of phase 1 (push 11 to 3 o’clock as a force direction) to activate the quads efficiently and direct force in the most productive direction.
Push down hard at the start of the downstroke (1 o’clock) to activate the quads efficiently and push force in the most productive direction.
Apply maximum vertical force between 3 and 5 o’clock, where the glutes and quads are most engaged to maximize power in the stroke.
Avoid excessive toe-pointing or heel-dropping, which can reduce effective force application.
Keep the knee tracking efficiently to prevent lateral force loss and maintain a strong, straight-down power vector.
5. Use Your Ankles Correctly
A slight toe-down position at the bottom of the stroke can help extend the effective power phase.
Avoid excessive "ankling," as studies (Broker & Gregor, 1994) show that trying to create a circular motion can decrease efficiency.
6. Train Fatigue Resistance
Fatigue often leads to poor pedaling mechanics, so fatigue resistance training (e.g., long, steady-state efforts at Sweet Spot or Threshold) is crucial.
The more you train sustaining force in the downstroke, the better your pedaling mechanics will be under load.
The Takeaway: Push Harder, Not Smoother
If you want to produce more power, don't get caught up in myths about perfect circles and balanced force application. Instead, focus on generating higher force in the downstroke by engaging your glutes and quads, keeping the upstroke relaxed, and training specifically for fatigue resistance.
Powerful pedaling mechanics are simple: Push down harder where it matters.
At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.